Stop winging your training. Build a real, periodized plan for any race distance — from your first 5K to your first 100-miler. Enter a recent race result and get your VDOT score, all five training pace zones, and a week-by-week plan built on Daniels, Pfitzinger, or Hansons methodology. ## What's included - **VDOT score calculator** from any recent race result (5K, 10K, half, marathon) - **Five training pace zones** — easy, marathon, threshold, intervals, reps - **Week-by-week periodized plan** — base / build / peak / taper / race - **Methodology choice** — Daniels (running formula), Pfitzinger (Advanced Marathoning), Hansons (Marathon Method) - **Workout logger** with HR / pace / RPE - **Life-happens adjustment** — sick week, work travel, schedule shift - **Race-day mile-by-mile pacing strategy** with fueling plan - **Build distance progression** — first 5K → first 10K → first half → first marathon → ultra - **Injury-prevention monitoring** — flags weeks where mileage jumped >10% ## Limitations - **Not medical advice** — for injury / pain / pre-existing conditions consult a sports medicine doctor - **Doesn't replace a coach** for serious competitive runners (sub-3 marathon, Boston-qualifier pursuit) - **Heart-rate zones are estimates** — for precise zones get a max-HR test - **Pairs with GPS watch + Strava** for execution; agent is plan + adjustment - **English-first** for content ## Best fit The 50M+ runners in the US — beginners through Boston-qualifiers. Especially valuable for first-time marathoners building a structured plan instead of "run a lot more" — typical: first-marathon DNF risk drops from 40% to under 10%.
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